‘Ocho’
Every 4 mins for 32 mins do:
20/15 Row / Bike Calories
Run, 200 m
WORKOUT BRIEF
DESCRIPTION
Today’s workout is an interval piece that includes 2 monostructural movements
You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval
Record your time for each interval, as your final score will be the slowest of the 8 rounds
Rounds begin on the 0-4-8-12-16-20-24-28
ROW/BIKE
If you’re short on rowers bikes, stagger the next heat by 2 minutes
RUN
See all the way down the page for run “modifications”
MODIFICATIONS
20/15 ROW
12/9 Calorie Assault or Echo Bike
12/9 Calorie Ski Erg
15/12 Calorie Bike Erg
Run to 400 Meters
200 METER RUN
500 Meter Bike Erg
250 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs (10 Meters)
Increase Row to 40/30 Calories
STRATEGY
GENERAL
With the score being the slowest of the 8 rounds, we’re looking for consistency across the board
Let’s think of each interval as repeats at about 85% effort
If we come out too slow, we won’t get the effect we’re looking for
If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
The goal is to need the rest to sustain that one strong pace throughout
Two simple things can make a big difference on the rower:
Start each round with a quick burst to get the machine revved up before settling into your pace
Get out of the straps quickly and immediately into the run
Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this
OR…
‘Big Baller’
Complete as many rounds as possible in 18 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
40/30 Row / Bike Calories
30 Deadlifts, 225/155 lbs
20 Dumbbell Push Press, 50/35 lbs
10 Bar Muscle-ups
WORKOUT BRIEF
DESCRIPTION
The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements
On top of the calories, we’ll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells
The name of the game today is chipping away at manageable sets to keep steadily inching forward
The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today
WALLBALLS
Choose a weight you can cycle for 50+ unbroken reps when fresh
Men throw to a 10 foot target
Women throw to a 9 foot target
DEADLIFTS
Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh
DUMBBELL PUSH PRESS
Alternate arms every 5 reps
Choose a dumbbell that allows you to clear this station in 1- 2 sets
Note that there is no re-bend of the knees after driving the weight overhead
BAR MUSCLE UPS
The BMU combines upper body pushing and pulling into 1 movement
This should be a station that you can complete with in 3 or less sets
BIKE/ROW
If you’re short on bikes/rowers, stagger heats by 4 minutes
See all the way down the page for “modifications”
MODIFICATIONS
50 WALLBALLS
50 Single Dumbbell Goblet Thrusters
50 Medicine Ball Squat Cleans
50 Air Squats
40/30 CALORIE
Equal Calorie Any Machine (To Maintain Rep Scheme)
Equal Rep 10-Meter Shuttle Runs
30 DEADLIFTS
30 Single Dumbbell Deadlifts (x15 Each Side)
20 DUMBBELL PUSH PRESS
(alternate arms every 5 reps)
BAR MUSCLE UPS
10 Dumbbell Renegade Rows (from plank position)
1 Rep = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
Full range of motion standards include:
Chest makes contact with the floor between the dumbbells
One head of the dumbbell makes contact with the shoulder at the top of the row
10 Strict Pull-ups
10 Ring Rows
10 Inverted Bar Rows
10 Single Dumbbell Bent Over Rows (Each Side)
STRATEGY
GENERAL
With bigger rep numbers, moderate weights, and a long time domain, this piece is all about chipping away at each station
Having a plan going into the 18 minutes for all the weighted movements can help you keep moving forward efficiently
The best break-up plan is the one that limits your rest between sets to about 10 seconds or less
Consider the following options listed below
WALLBALLS
1 Set: 50
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-8-8-8-8-8
7 Sets: 8-7-7-7-7-7-7
DEADLIFTS
1 Set: 30
2 Sets: 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s
10 Sets: 3’s
DUMBBELL PUSH PRESS
1 Set: 20
2 Sets: 10-10
3 Sets: 10-5-5
BAR MUSCLE UPS
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3
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